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Monday, April 23, 2018

The Importance Of Physiotherapy When Body Building

You train, you're healthy, you're living out an active lifestyle. Maybe you train harder to excel in your sport or to live your life in the best way you possibly can. You want to achieve a more fit physique. You're on the road to self-improvement, and you want to be better than you are. You want to improve.

Even if you're taking bodybuilding seriously, there is still a risk that you will acquire injury during training. You don't want to tear muscles and tendons or incur permanent damage to yourself, do you? So what can you do about it?

It might come as a surprise, but one of the ways to guard yourself from injury is by using physiotherapy.

Physical Therapists Are Trained in Injury Prevention

You might be thinking you're not hurt, so there's no point to seeing a professional. Wrong. These days, prevention is better than any cure. If you're more aware of the movements that trigger an injury, and if you have someone to educate you better on the most effective strategies to lift weights and do resistance training with scientifically backed principles, you'll be much more safer and confident with your overall performance.

A physical therapist assesses your overall condition. They are trained to identify all potential problem, as well as the source of any injury and pain.

Physical Therapy is a Constantly Evolving Field

Physiotherapy is a profession that is continually evolving to suit our needs better. The scope of it can range from analysis of movement, determining potential injury and coming out with practical strategies to avoid it, improving overall posture, identifying strength and muscle imbalances.

It aims at improving overall performance and optimizing overall health.

Physical Therapists Correct Bad Movements to Prevent Pain and Injury

If movement is done incorrectly, we are at a higher risk of acquiring pain and even permanent injury. Therefore, it is crucial that just like the rest of your body, you take care of your musculoskeletal health. Regular check-ins are advised to monitor your musculoskeletal health continually. This is to ensure that you are performing at your peak. That way, you can move better, do routines better, in move a direction that you never thought you could.

Physiotherapy Works With all Aspects of Fitness

Most successful athletes out there have a team of professionals to ensure that they are at their maximum peak. Personal trainers, strength coaches, physical therapists, work together hand in hand as a team that communicates and collaborates with one another to ensure you are always at your best.

The Takeaway

Maintaining your overall musculoskeletal health is important, as is every aspect of your well-being and overall health. To prevent future injury from happening, carefully monitor your movements and work with a trained and experienced professional in the fitness field. It is crucial that you ensure that you have physiotherapy cover to have the health insurance coverage that you need if you incur a sporting injury in your training.

Jessica Wilson

Jessica is a professional health expert who works for some major health industry giants. She currently writes for Membersown and is dedicated to helping people learn more about health related topics along the journey. When she's not a health advocate, she enjoys some down time traveling or talking with family.

Monday, April 16, 2018

Key Tips for Preparing Yourself Mentally for Your Next Bodybuilding Session

Preparation is often the key to success, and it is no different when it comes to your bodybuilding sessions. Our minds are incredible. They can be trained and prepared mentally to achieve the desired result. No matter the reason for your physical activities and bodybuilding session, one thing is sure: they require strong commitment and determination.

Almost all goals people have in relation to their body rely on mental planning and preparation. Many have already started bodybuilding only to quit it at some point. Before starting, it is vital to prepare yourself not only physically but psychologically. Otherwise, you may find yourself exhausted and your determination hitting rock bottom. Many people say bodybuilding is 10 percent physical and 90 percent mental.

To help you prepare your mind for your next bodybuilding session, keep in mind these helpful tips.

  1. Set Personal Goals
Goals are as important as the process; goals help you keep your eyes on the right track. Early in the process, aim to set a goal that you must achieve by the time your session ends. When setting a goal, remember to keep it SMART: specific, measurable attainable, realistic, and time-bound. This way, you don’t just fulfill a goal for the sake of fulfilling something.

To give you added motivation, try to write your goals down somewhere visible. Seeing your goal will fuel your determination, and having a visible goal is an excellent way to remind yourself why you’re doing the bodybuilding session in the first place.

  1. Reward Yourself
Along with a goal, a reward should also be planned. A reward serves as motivational fuel that can impact the way you see the bodybuilding process. A lot can happen in our everyday life that can make you lose focus. Prevent this from happening by reminding yourself of your goal through a reward. It is natural for people to focus more on what they can gain, so take advantage of this tendency even in your bodybuilding session. Keep your positivity on fire by rewarding yourself for a job well done.

  1. Use Negative Reinforcement
Motivation plays a vital part in achieving your body goals. Aside from rewards, another source of motivation is to think about what you don’t want to become. For example, if you’ve already lost weight and gained muscles after being overweight in the past, it’s only natural that you don’t want to go back to your former state. Using negative reinforcement is also helpful in increasing the intensity of your workout.

  1. Think of Improving Yourself
To help prepare you mentally, think about the next session as a means to develop not only your physical body but also yourself as a person. Ethics equally applies to sports training, personal development, and lifestyle enhancement. Knowing that you’ll emerge as a better person while doing session after session will give you the energy to continue.

  1. Use Mental Imagery
Although it may be perceived as a funny concept in bodybuilding, mental imagery helps big time in preparing your mind for another session. Psychological imagery involves picturing an event that you want to take place. So before you lift that weight, picture in your mind some techniques you can incorporate to accomplish it.

Because our mind controls the way we act, no one can deny the significance of mental preparation in bodybuilding. Many people try to get in the process without proper psychological planning, only to fail and give up on building their muscles. It is very easy to get swayed by other things, so don’t make the mistake of starting another session without being prepared mentally, and call Endeavour Wellness for help.

Joel Curtis

Joel Curtis is a registered Psychologists with
Endeavour Wellness and has over 17 years of experience. Joel holds a Masters’ Degree in Psychology from Western Sydney University. Joel owns a number of private practices in Sydney and provides expert content for several national TV and Radio programmes.

Sunday, April 15, 2018

Common Signs You Are Nutrient Deficient

Vitamins and minerals are essential nutrients which help the body to function and develop well. A balanced diet can provide all nutrients but body may find this healthy food inadequate under various medical conditions. A majority of population suffers from some type of nutritional deficiency due to unhealthy eating habits and medical conditions. Lack of nutrients can cause various problems and escalate health issues depending on the type of deficiency.

Nutrient deficiencies are not apparent easily but can be detected by observing simple signs:

  1. Vitamin A – This vitamin helps in maintaining immunity, healthy skin, good vision, reproduction and communication between cells. Deficiency of Vitamin A often causes loss of sight at night, dry hair and skin, recurring conjunctivitis, infected eyes, acne, macular degeneration, ridges on nails, color blindness and sometimes bumps also appear on the skin. Foods such as carrots, pumpkin, capsicum along with green leafy vegetables such as spinach, broccoli and lettuce are rich sources of Vitamin A.
  2. Vitamin C – This is an important antioxidant which helps in neutralizing the bad chemicals within body. Common signs of Vitamin C deficiency include bleeding gums, tooth loss, nosebleeds, bruising, muscle weakness and fatigue along with delayed healing of wounds and low immunity. Fruits containing citrus such as orange and grapefruit along with vegetables such as tomato, cabbage, spinach and broccoli contain a good amount of Vitamin C.
  3. Vitamin D – Bone development and immunity of a person are greatly reliant on Vitamin D. Signs of low Vitamin D include aching bones, obesity, depression and muscle weakness. It is very easy to obtain this nutrient through dairy products, fish, eggs and sunlight.
  4. Vitamin E – Another important antioxidant, Vitamin E defends the cells against damage and provides strength to muscles while shielding the body against neurological problems. Commonly observed symptoms due to lack of Vitamin E include problems in the eyes and skin along with issues in fertility and brain function. People can get Vitamin E from healthy foods such as green and leafy vegetables, almonds, shellfish etc.
  5. Vitamin K – After an injury, the blood clots over the damaged area to stop further bleeding which is done with the help of Vitamin K. A lack of this vitamin can be determined through signs like easy bruising and bleeding, blood in stools or urine or heavy menstruation. Foods containing rich amounts of Vitamin K are asparagus, dry herbs, Brussels, olive oil, soy beans, leek etc.
  6. Vitamin B12 – This vitamin helps in functioning of the brain and nervous system along with assisting red blood cell formation in body. Commonly observed signs of Vitamin B12 deficiency are difficulty in walking or maintaining body balance, swollen tongue, and weakness, loss of vision, memory loss, hallucinations and fatigue along with numbness in limbs. Beef, shellfish, oily fishes, lamb, dairy products and eggs are common sources of this vitamin.
  7. Vitamins B1, B2, B3, B4, B5, B6, B7 and foliate – Also referred to as the remaining B Vitamins, these are very important for brain development and functioning of body. Deficiency symptoms of these vitamins are marked by fatigue, athlete’s foot, dandruff, and pale skin and vision problems. Sources rich in these vitamins include whole grains, oranges, legumes and bananas.
  8. Fatty Acids – Also known as Omega-3, these acids help in proper brain functioning and normal development and growth of body. Common signs of their deficiency include skin problems such as dryness, itchiness, scales, flakes, cracks, bumps along with dry eyes and slow recovery of wounds. Foods such as flaxseeds, chia seeds, egg yolk, walnuts and oily fishes are a rich source of fatty acids.
  9. Calcium – This is an important nutrient which is required to maintain the strength of bones and teeth while supporting the skeletal structure. Lack of calcium in the body may be indicated by muscle cramps, coarse hair, dry skin, brittle nails, fatigue and numbness or tingling around near the mouth and fingers. Dairy products, green leafy vegetables, almonds, and fishes having edible bones are a great source for calcium.
  10. Iron – It helps in the production of red blood cells and improves the transfer of oxygen within the body. Deficiency of iron has includes symptoms such as tiredness, short breath, cold limbs, heavy menstruation, weakness, headaches, pale skin, and dizziness. Iron rich foods are dark vegetables, dark chocolate, tofu, beef and lamb along with seafood.
  11. Magnesium – This nutrient maintains a normal function within the nerves and muscles of the body while supporting the immune system and bones. A lack of Magnesium in the body may be indicated by fatigue, eyelid spams, anxiety or stress, hot flushes along with high blood pressure. Foods such as nuts and seeds, avocado, dairy products, lentils and other legumes are a good way of obtaining magnesium.
  12. Zinc – Helping the brain and immune system to function normally, zinc is an important nutrient in the human body. Common signs indicating a zinc deficiency are diarrhea, thin and brittle hair, skin problems, mouth ulcers, dandruff, eyelid spams and stretch marks along with white nail spots. People can get zinc through foods such as shellfish, spinach, mushrooms, dark chocolate, legumes, milk, seafood, beef and lamb.

A presence of nutrients allows the body to develop but does not guarantee fitness to a person. People should exercise regularly through workout equipment like adjustable dumbbells or by engaging in sports to keep their body strong and active. Since fitness also includes proper relaxation, people can try yoga, massage therapy and sleeping aid to give their body proper rest. People should also keep engaging in different activities such as learning to play musical instrument such as ukulele, practicing pottery or meditation to keep their mind active and healthy as well.

Can You Get A Beach Body Before The Summer?

Did you book your summer holiday in a remote destination with a lovely sandy beach? Whether you’ve chosen the luxury of a resort with a private beach or a public destination with a friendly camping site only a few yards away from the waves of the ocean, one thing remains: Beach equals showing a lot of skin. And that can be a problem when you’re not feeling really confident in your skin. Let’s say that your new year’s resolution to lose weight hasn’t quite materialized yet – don’t worry about it, only an infinitesimal percentage of people actually keep their resolutions – and you’re wondering if you should cancel your beach vacation. If at school, you were that kid who waits until the last minute before learning for a test or writing an essay, it’s likely that you achieve your best results under pressure. So why couldn’t it be the same for your body fitness? If you’re worried that it’s too late for a transformation, don’t give up now. You can still lose weight in time for your beach holiday. Here’s how it works. But, before you get started on it, a little word of warning. Nothing happens without effort, and consequently, if you want to see positive results soon, you need to work hard in a short time. In other words, if you’re currently struggling with a tricky deadline at work or involving personal issues, you might want to postpone your fitness renewal until you’ve got a free mind for it. 

Less time = more effort

Ultimately, if you’re starting today to shape your perfect beach body, you know that slow cardio workouts won’t get you there in time. You need to increase the intensity of your fitness regime to speed up results. To put it in simple words, you need a HIIT – High Intensity Interval Training – workout. If you’re new to HIIT routines, you’ll love how quick they are. In 30 minutes or less, you can build the perfect workout and achieve great results. The principles are easy: You give maximum effort through intense bursts of energy, followed by short recovery periods. The results? Better cardiovascular fitness, more fat burn and more calories in less time. The only challenge for HIIT is the high intensity bit. Here, shorter doesn’t mean easier. They’re not for the faint of heart. In fact, if you haven’t been very active lately, it’s worth booking a checkup before taking on any HIIT activity. Ideally, you want to combine your fitness workouts with a low-calorie diet. But be careful of avoiding crash diets which can put your heart at risk. You need to choose a diet that is high in protein and vitamins so that your body can take on the HIIT challenge without issue.

You need to fuel your body for max performance

Fueling your body for a rapid performance means that you need to be extremely mindful about what you eat. Contrary to the common belief, you shouldn’t cut down too much your intake of calories during the day, as you might not increase weight loss. Instead, focus on eating 400 to 500 calories less in a day, assuming that you remain above 1,200 per day. Don’t remove carbs completely, but load up on healthy carbs instead, such as whole grains as well as fruits and vegetables. Proteins will help you to build up muscles rapidly. You can add vitamin supplements to boost your metabolism through your workouts – América Vitaminas have a selection of helpful fat loss and energy boosting supplements. Finally, remember to drink plenty of water to help your body.

Avoid costly mistakes

Working hard doesn’t mean ignoring the basic rules of fitness. Even for your HIIT workout, you should use supports for your ankles, knees, or back, depending on the type of activities you’ve chosen. An injury can happen easily, especially when you push your body to its very limits. Additionally, you might want to squeeze in more training throughout your day, but you do need to plan sufficient resting time for your body to recover. Not getting enough sleep can affect your performance and even your metabolism. In short, sleep yourself slim after each workout! Finally, high intensity means going fast and hard, but you need to diversify your workouts so that you can have a gentle cardio training during your rest days for instance. This helps your body to grow stronger, and it keeps you focused.

Find support through the hard journey 

You can’t make it happen on your own. Losing a lot of weight during a short period of time demands extreme focus, determination and hard work. Instead, you can choose to work with a personal trainer to guide you through your lifestyle and body transformation, such as the Gabriel Method which is renowned for its positive results. You can also book an appointment with a personal trainer at your local gym and decide on a program together if you need face-to-face interactions. 

Don’t punish yourself slim

Finally, we get it: You want to lose weight because you don’t like what your body looks like right now. However, it’s essential to start with a positive mindset if you want to achieve great results. You can’t hate your body into losing weight. In fact, you need to appreciate every step of the journey, and you need to embrace your body from Day One. It may not be bikini perfect now, but it’s only by caring for it that you can improve it.

In conclusion, you can, if you choose to work hard at it, change your body shape for the summer. Depending on how much weight you want to lose, you may not be a size zero for your beach vacation. But you’ll certainly be a more confident holidaymaker, and that makes all the difference!

Tuesday, March 20, 2018

The Fitness Learning Process: 5 Errors To Erase

Fitness is a learning process. It is a learning process in terms of finding out about yourself and what your body can handle, and it’s a very literal learning process in terms of learning how to use machines or optimize your workouts for the best results. No one is born with an innate knowledge of how to ensure they get the most from their physical activity— and as a result, there’s a lot of room for error.

These errors are concerning for a number of reasons. They can be errors that are potentially harmful, such as causing injuries or damaging an area of your body, and they can be errors which mean you don’t see the results you might expect from your workouts. Either way, it’s clear that any dedicated fan of fitness needs to ensure that they eliminate these errors from their workout regimen, so that all physical activity is as beneficial as it can possibly be.

So, let’s dive on into the most common errors people make when trying to improve or maintain their fitness. By knowing what you need to avoid, you can be confident that every second you spend working out is a second that is genuinely good for you, and that your fitness journey can be enjoyed rather than endured.

ERROR! Failing to use supports

No matter what the physical activity, there’s a support you can use to minimize the risk of injury. Many fitness fans forgo these supports or deem them unnecessary, but the simple truth is that supports can help protect you— and ensure that you’re able to continue your fitness regime in the future. No one wants to have their workout routine disrupted by an injury, which is why you should always seek out supports to help keep your body as protected as possible.

Here are a few examples of supports you might want to consider using for various disciplines:

  • Running: ankle supports; knee supports; heel supports (particularly if you have plantar fasciitis, a condition commonly found in runners)
  • Lifting weights: support belts, ankle supports.
  • Cycling: knee supports; ankle supports; gloves to prevent chafing.
  • All physical activities: kinesiology tape.
The only possible exception to this rule is swimming, as the water itself helps to provide necessary support to your body. For any other form of physical activity, there’s undoubtedly a support that you can utilize to improve your performance and prevent injury.

ERROR! Not getting enough sleep

It may seem like how well you sleep isn’t particularly connected to your workout regime, but the two are more interlinked that you may initially think.

Sleep is when your mind and body have the chance to work through any issues without being disturbed by your conscious mind. Sleep is where your body heals itself, which is a particularly important consideration if you are a dedicated fitness fan.

Let’s say that you work out hard during the daytime, and your body is sore in the aftermath. You go to bed that night and only grab a few hours sleep, which means that your body doesn’t have the chance to truly repair itself— but you work out again the next day anyway. The cumulative effect of not allowing your body to heal after a workout means that injuries, aches, and pains are far more likely.

If you’re committed to a fitness regime that is genuinely going to benefit your life, then you need to go out of your way to ensure that your sleep hygiene is as good as possible. Go to bed at the same time every night; upgrade your mattress after perusing for tips; and try and encourage yourself to sleep on your side or your back. All of these steps will help to ensure you get an adequate amount of good quality sleep and that your body has the time it needs to regenerate.

ERROR! Failing to diversify your workouts

A few times in this post, the term “workout regime” has been used. However, one of the biggest errors you can make is to have a workout regime that is your only regime— variety is definitely the spice of your fitness life.

While it’s natural to gravitate towards an established workout pattern, the truth is that this can be problematic. For one thing, your body will just become good at those specific exercises, which is not a great choice if you’re looking to achieve well-rounded fitness. Secondly, if your workout regime is always the same set of exercises, you’re going to find that your interest begins to wane.

Keep life interesting by diversifying your habits in regards to exercise. Every so often, book an exercise class that you’ve never tried before, or work out outdoors if you normally do it indoors (or vice versa). These small changes help you to maintain a better level of interest in your workouts, as well as ensuring that your body is experiencing a number of different challenges. Remember, there’s more than one type of fitness, and as points out, to achieve optimal health you need to try and cover them all.

ERROR! Going too fast and hard too soon

When you’re trying to work on your fitness, it’s tempting to push yourself as hard as you can. This has even become a trope of sorts, with TV characters frequently exaggerating the miles they have run or the push-ups they have accomplished. The message that viewers can take from this is that more is always better in regards to any kind of physical activity, but in reality, this just isn’t the case.

While “the burn” and pushing yourself will always have a part to play in a good exercise regime, the truth is that you shouldn’t exceed your physical capabilities too soon. If you want to tighten your abs, doing 500 sit-ups in an evening isn’t going to do you much good. It’s going to hurt, which means you won’t want to do it again, and you’re likely to damage your muscles as they were unprepared for the sudden onslaught. The same is true if you’re intending to run a marathon; you don’t want to start your training by running five miles at your first practice.

Good exercise discipline slowly turns the dial up on the intensity of your workouts, rather than expecting instantaneously impressive distances and weights to be achieved. By building gradually, you’re able to develop the core strength and/or aerobic ability that you will need to go faster, stronger, further, or heavier. Protect both your enthusiasm and your body by taking things slowly, rather than going “all out” and running the risk of harm.

ERROR! Not setting yourself goals

For many people, when asked what they are trying to achieve through fitness, their answer will be rather vague:

  • “I want to lose weight.” 
  • “I want to have more energy.” 
  • “I want to be fitter.” 
There’s no doubt that all of these reasons are valid, but their lack of specificity is potentially problematic. When left open, these statements don’t have a metric by which they can be measured— which can make it difficult to know if you’re truly improving and benefiting your life through your efforts.

It’s far better for you mentally to set goals that can be measured in a very specific way. So, you could rework the goals above as follows:

  • “I want to lose 20lbs by August.” 
  • “I want to have enough energy to socialize with my friends once every week.” 
  • “I want to be fit enough to run a half-marathon in 12 months.” 
By setting very definitive goals, you’ll find it far easier to judge how you are doing, and see the results against the baseline you established before you began your exercise regime.

Some people shy away from setting goals over fears for their motivation if they don’t meet them. This is especially true of time specific goals, such as our example of losing 20lbs by August. That’s why it’s important to keep your goals flexible; something to aim for rather than something you have to achieve. If you only lose 17lbs by August or take two years to be able to run a half-marathon, that’s still a huge difference on your starting point, and no one could possibly say that you’ve “failed” at anything. If you miss your goal, that’s okay— you’ll still be reassured by the evidence that you’re definitely doing better than you were before.

Goals are incredibly useful for motivation, so don’t shy away from the idea of setting them. Just remember to keep a sense of perspective if you miss your intended mark, and you won’t go far wrong.

Final thoughts

As we discussed, fitness is a learning process, so if you have been making any of the mistakes above, then don’t be concerned. You can now work on fixing any problems to ensure that you get the most from your time spent working out, which will help to ensure the best results from your efforts.